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Warm Up:

  • Run 800m
  • Back Roll to Split x 8
  • Side Lunge with reach x 10
  • Mountain Climbers x 20

Accessory Work:

  • Jumping Lunges x 20
  • Pull-ups x 10 +(add 5 muscle ups)
  • Walk-over push ups x 10
  • 3 Tabata Rounds each as a class:
    • OH BB holds in standing
    • OH BB hold in squat
    • Front Rack BB holds in standing
    • Front Rack BB Hold at bottom of squat

SKILL: Work on Doubles/Triples

WOD:

20 Rounds:

  • 5 burpees  +(burpees to the bar)
  • 10 Double Unders  +(25 doubles)

Time Cap: 15 min.


TODAY'S MINDSET

Time for some straight cardio. Settle in and get start chipping away at those rounds.

 

 

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com